Friday A. 3 Rounds not for Time 10 single leg kb dead Lift each leg-light 10 GHD sit ups / sit ups 10 shoulder pulse stretch B. 500m Row Buy in Then… 4 Rounds 8 Dead Lift 55% 1RM 10 Handstand Push ups 50 Double Unders Then… 50 row cash out
Thursday A. Bench Press 5@60% 5@65% 5+@70% B. Run 1600m, 800m, 400m, 200m Rest the same amount of time it took you to do each run. Compare to March 30th.
Wednesday A. Handstand work 15 donkey kicks to a box Max freestanding handstand hold/against wall Max handstand walk/ shoulder taps B. Split Jerk review Draw out footwork Start with empty bar 5×2 build to 60% 1RM C. AMRAP 11 Minutes 3 Clean and jerk at 60% of one rep max 6 Front Squats 9 Burpees
Tuesday A. Three sets, not for time(approx10min) ,of: L-Sit x 30-45 seconds 3-5 Bar Muscle-Ups if you don’t have Bar Muscle-Ups do jumping Bar Muscle ups or straight Bar dips B. Snatch Three sets of: Snatch High-Pull + Hang Power Snatch + Overhead Squat Start with the empty bar then . . . 6 sets…
Monday Deload Week A. Mobility 2 Rounds not for time 5 Wall Squats 5-5-1(5seconds down-5seconds hold at the bottom- 1 second up. :45 Seconds pigeon stretch each side :45 Seconds quad stretch each side B. 20 minute AMRAP 500m Run 5 Back Squat @ 55% (of your 90%) 20 sit ups
Sunday Funday with coach Mark Come in and make up a wod from the week, get some mobility in or work on those weaknesses!
Saturday A. Filthy Fifty For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders Immediately followed by 100 Burpees
Friday A. Dead Lift Cycle 3 Week 3 5@75% 3@85% 1+@95% B. 21-15-9 Thrusters 95/65 Pull ups
Thursday A. Bench Press Cycle 3 Week 3 5@75% 3@85% 1+@95% B. 5 Rounds 50 Wall Ball foot taps 10 Wall Ball planch roll outs 250m Run 40′ Overhead WB Walking Lunge
Wednesday A. Strict Press Cycle 3 Week 3 5@75% 3@85% 1+@95% B. EMOTM for 15 minutes Minute 1: Row for max calories Minute 2: 20 Kettlebell Swings 53/35 Minute 3: Rest C. 10 minutes Mobility work